Three Arm Pose - Bandha Sarvangasana (Three Arm Pose)

The Lotus Flower Pose is called by many names including Bandha Sarvangasana, Lotus Strand Pose, Vajrasana, Uttanasana and Marichyasana. In most versions of this pose, the correct name is Bandha Sarvangasana, a Sanskrit word which simply means a "strand of the flower".

The position in which this pose is performed will vary from one style to another, but some of the crucial factors are the same. The legs should be bent at the knee and kept straight while your thighs are parallel to the floor. The back should be straight but no extended. All the focus should be on the breathing.

In the practice of the posture you will find that you can bring a full and deep breath into your lungs and lengthen your breath which brings in more oxygen and thus a more powerful breath which increases your lung capacity. This will allow you to exhale the air quicker, with fewer pauses in between, which reduces lung fatigue and enhances your overall fitness. In general, this posture is known as the "Tongue of God".

The full body should be lifted off the floor and the upper torso and back should be supported on a firm bolster or mattress which is placed between the stomach and the back. Next, draw in the abdomen in a sweeping motion to the back and slightly tilt the pelvis slightly. The arms should be in front of the body and the elbows should be close to the shoulders.

While facing the wall, place the hands about shoulder width apart, palms facing each other, fingers interlocked. Then bring your shoulder blades together and press them downward. The torso should be lifted up into a straight line with your head resting on the bolster. The chest must be open at all times while practicing the posture and the eyes should be focused on the back of the head.

Breathe in for three counts and hold the breath until the muscles in the shoulders, back and neck begin to relax. With each inhalation, release the breath from the lungs by taking it in through the nose and pushing it down through the lower belly. Then take a count of one breath and inhale through the mouth and push the breath back out through the nose. Repeat this cycle for a total of three repetitions.

This simple Bandha Sarvangasana posture is meant to be practiced daily with a little bit of added stretching and light meditative exercises. The simple three arm pose helps us to remain focused on the things of the body which make our lives worthwhile and can help maintain a healthy weight without the aid of drugs.

As we age, the quality of our lives can be put into a delicate balance as the health and vitality of the body diminishes while the mind becomes more irritable, and we get in our own way of living a long and healthy life. As we start to recognize the impermanent nature of the things in our lives, we can look towards the practice of a yoga practice which not only promotes the strength of the body but the wisdom which permits us to see what needs to be changed within ourselves in order to have a happy and healthy life.